CrossFit Benchmark WOD

  • 3 Rounds For Time
  • 400 meter Run
  • 21 Kettlebell Swings (1.5/1 pood)
  • 12 Pull-Ups

Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.

This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings (1/.75 pood)
9 jumping pull-ups

"Helen" is one of CrossFit's classic "Girls" WODs. It was first posted on crossfit.com as the workout of the day for Saturday, August 9, 2003 (030809), but it was unnamed at that time. It appeared again as the workout of the day for Wednesday, November 5, 2003 (031105) - which is the first time the name "Helen" accompanied it, along with a quote from Helen Keller: "We can do anything we want as long as we stick to it long enough."
Scoring : For Time
Category : The Girls
Dates : November 05